"Your lacrosse stick should become part of your body!"
To become proficient in passing and shooting, the player must be able to propel the ball
from the stick with the wrist "snap." Many beginning players pass and shoot with an arm
motion, or "push" the ball, which causes the ball to leave the stick on a low trajectory
resulting in a low pass or shot. An excellent way to develop the wrist snap is to utilize the
wall. Go to a cinderblock or brick wall and stand approximately 3 to 5 yards away. Any
wall will work (no windows), but a smooth concrete surface at least 10 feet tall is the best.
You can and will observe daily improvement if proper technique is maintained. Increase
the reps as wrists become stronger. Aim for as many reps as possible with desired form,
however. This is a lefty-righty work out. Attempt to do as many reps as possible.
Remember, your goal is to strengthen the wrists, to become proficient in releasing the
ball with the snap of the wrists, to gain hand speed, and to develop a quick release.
Do as much as much of this routine 4-5 times a week for 15-20 minutes (no more).
Beginning players should start at 30 reps with each hand before moving to a different part
of the drill. Your goal should be to get through the entire drill (50 reps with each hand)
with each hand in less than 20 minutes. If you only get through part of the drill, it is easy
to set a goal for next time.
PROPER 1 HAND TECHNIQUE:
Wearing gloves, hold the stick in one hand at its balance point and then place the head of
the stick in the "box" area next to the ear. Then with one hand, "snap" the wrist which
will cause the ball to come out of the stick in a straight line and bounce off the wall
straight back into the stick kept in the box area. This will be difficult at first. Do not take
shortcuts. Keep the head of the stick in the box and not down off the shoulder.
PROPER 2-HAND TECHNIQUE:
Wearing gloves, hold the stick with your top hand approximately half way down the shaft
of the stick. Your opposite hand should cover the end cap. Snap the top wrist while
bringing the bottom hand towards your dominant armpit. This will help to keep your stick
in a vertical position. Try to keep the head of the stick in the box at all times. Passing is
like casting a fishing line. Be ready for the ball to return in a hurry. Change your foot
stance as you change your hand, which is lead with your left foot if passing from the
right, and so forth. Stick protection is important.
PROPER CROSS HAND TECHNIQUE:
This is the similar to two-hand technique. Hold the stick such that the dominant hand is
across your body. The head of the stick should be kept in the "box" near the opposite ear.
This will be awkward at first but only the advanced players will get to this stage.
DRILLS: (BEGINNERS 30 REPS WITH EACH HAND)
1. 1 hand: catch and 1 cradle
2. 2 hands: catch and 1 cradle
3. 2 hands: quick stick
4. 2 hands: split drill -catch righty, switch and throw lefty/ catch lefty switch and throw righty
5. 2 hands: catch, face dodge, and throw
6. 2 hands: catch, fake, and throw
You must be at 50 reps with each hand before passing this point.
1. 2 hands: cross-handed
2. 2 hands: behind the back
3. 2 hands: running along the wall throwing and catching.
4. Be creative: if you get to this stage, you have earned the right!
REMEMBER, the above must be performed in the correct manner, stick in the
box, overhand motion, wrist snap. If your form is sloppy, such as letting the stick
hang down off the shoulder, you will be slinging the ball and thus wasting your
time. CORRECT FORM MUST BE ADHERED TO, OR YOUR EFFORTS
WILL BE WASTED.
To become proficient in passing and shooting, the player must be able to propel the ball
from the stick with the wrist "snap." Many beginning players pass and shoot with an arm
motion, or "push" the ball, which causes the ball to leave the stick on a low trajectory
resulting in a low pass or shot. An excellent way to develop the wrist snap is to utilize the
wall. Go to a cinderblock or brick wall and stand approximately 3 to 5 yards away. Any
wall will work (no windows), but a smooth concrete surface at least 10 feet tall is the best.
You can and will observe daily improvement if proper technique is maintained. Increase
the reps as wrists become stronger. Aim for as many reps as possible with desired form,
however. This is a lefty-righty work out. Attempt to do as many reps as possible.
Remember, your goal is to strengthen the wrists, to become proficient in releasing the
ball with the snap of the wrists, to gain hand speed, and to develop a quick release.
Do as much as much of this routine 4-5 times a week for 15-20 minutes (no more).
Beginning players should start at 30 reps with each hand before moving to a different part
of the drill. Your goal should be to get through the entire drill (50 reps with each hand)
with each hand in less than 20 minutes. If you only get through part of the drill, it is easy
to set a goal for next time.
PROPER 1 HAND TECHNIQUE:
Wearing gloves, hold the stick in one hand at its balance point and then place the head of
the stick in the "box" area next to the ear. Then with one hand, "snap" the wrist which
will cause the ball to come out of the stick in a straight line and bounce off the wall
straight back into the stick kept in the box area. This will be difficult at first. Do not take
shortcuts. Keep the head of the stick in the box and not down off the shoulder.
PROPER 2-HAND TECHNIQUE:
Wearing gloves, hold the stick with your top hand approximately half way down the shaft
of the stick. Your opposite hand should cover the end cap. Snap the top wrist while
bringing the bottom hand towards your dominant armpit. This will help to keep your stick
in a vertical position. Try to keep the head of the stick in the box at all times. Passing is
like casting a fishing line. Be ready for the ball to return in a hurry. Change your foot
stance as you change your hand, which is lead with your left foot if passing from the
right, and so forth. Stick protection is important.
PROPER CROSS HAND TECHNIQUE:
This is the similar to two-hand technique. Hold the stick such that the dominant hand is
across your body. The head of the stick should be kept in the "box" near the opposite ear.
This will be awkward at first but only the advanced players will get to this stage.
DRILLS: (BEGINNERS 30 REPS WITH EACH HAND)
1. 1 hand: catch and 1 cradle
2. 2 hands: catch and 1 cradle
3. 2 hands: quick stick
4. 2 hands: split drill -catch righty, switch and throw lefty/ catch lefty switch and throw righty
5. 2 hands: catch, face dodge, and throw
6. 2 hands: catch, fake, and throw
You must be at 50 reps with each hand before passing this point.
1. 2 hands: cross-handed
2. 2 hands: behind the back
3. 2 hands: running along the wall throwing and catching.
4. Be creative: if you get to this stage, you have earned the right!
REMEMBER, the above must be performed in the correct manner, stick in the
box, overhand motion, wrist snap. If your form is sloppy, such as letting the stick
hang down off the shoulder, you will be slinging the ball and thus wasting your
time. CORRECT FORM MUST BE ADHERED TO, OR YOUR EFFORTS
WILL BE WASTED.
No comments:
Post a Comment